Penne with Calamari and Malvasia

Dairy Free
Health score
41%
Penne with Calamari and Malvasia
45 min.
4
791kcal

Suggestions


Indulge in a delightful culinary experience with our Penne with Calamari and Malvasia, a dish that beautifully marries the flavors of the sea with the richness of Italian cuisine. This dairy-free recipe is perfect for those looking to enjoy a light yet satisfying meal, whether as a main course or a side dish. With a preparation time of just 45 minutes, you can easily whip up this gourmet delight for a lunch gathering or a cozy dinner at home.

The star of this dish is the tender calamari, which is complemented by the aromatic notes of fresh Italian parsley and the vibrant sweetness of plum tomatoes. The addition of Malvasia wine adds a unique depth of flavor, enhancing the overall taste profile and making each bite a memorable experience. The toasted bread crumbs sprinkled on top provide a delightful crunch, contrasting beautifully with the soft pasta and succulent seafood.

With a caloric content of 791 kcal per serving, this dish is not only delicious but also balanced, featuring a harmonious blend of protein, healthy fats, and carbohydrates. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress your family and friends, making it a must-try for any seafood lover. Dive into this exquisite dish and savor the taste of the Mediterranean right at your table!

Ingredients

  • 0.5 cup breadcrumbs toasted
  • pound squid rings cleaned very thin sliced chopped fine
  • bunch flat parsley italian finely chopped
  • pound penne pasta 
  • medium plum tomatoes roughly chopped
  • medium onion red thinly sliced
  • tablespoon bell pepper red hot
  • tablespoons salt 
  • tablespoons virgin olive oil 
  • cup cooking wine 

Equipment

  • frying pan

Directions

  1. Bring 6 quarts water to boil and add 2 tablespoons salt. In a 12 to 14 inch saute pan, heat olive oil over medium high heat until smoking.
  2. Add parsley and onion and cook until softened but not brown, about 6 to 7 minutes.
  3. Add tomatoes and hot pepper and cook until breaking down, about 5 to 6 minutes.
  4. Add calamari and Malvasia, season with salt and pepper, stir through and remove from heat. Cook pasta according to package instructions until just al dente.
  5. Drain well and pour hot pasta to calamari pan. Return to heat and toss until well coated and calamari is completely opaque.
  6. Pour into heated serving dish, sprinkle with toasted bread crumbs and serve.

Nutrition Facts

Calories791kcal
Protein19.5%
Fat22.31%
Carbs58.19%

Properties

Glycemic Index
46.5
Glycemic Load
36.29
Inflammation Score
-10
Nutrition Score
38.698695721834%

Flavonoids

Naringenin
0.84mg
Apigenin
30.72mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.5mg
Myricetin
2.28mg
Quercetin
6.35mg

Nutrients percent of daily need

Calories:790.97kcal
39.55%
Fat:18.39g
28.29%
Saturated Fat:2.88g
18.01%
Carbohydrates:107.95g
35.98%
Net Carbohydrates:101.24g
36.81%
Sugar:8.98g
9.98%
Cholesterol:264.22mg
88.07%
Sodium:3662.39mg
159.23%
Alcohol:6.24g
100%
Alcohol %:1.61%
100%
Protein:36.16g
72.32%
Vitamin K:253.15µg
241.1%
Selenium:126.15µg
180.22%
Copper:2.62mg
130.89%
Manganese:1.49mg
74.46%
Vitamin C:46.28mg
56.1%
Phosphorus:545.81mg
54.58%
Vitamin A:2344.11IU
46.88%
Vitamin B2:0.65mg
38.26%
Magnesium:133.81mg
33.45%
Vitamin B3:6.37mg
31.86%
Potassium:1036.44mg
29.61%
Vitamin E:4.33mg
28.87%
Zinc:4.03mg
26.88%
Fiber:6.71g
26.84%
Vitamin B12:1.52µg
25.36%
Iron:4.51mg
25.07%
Vitamin B1:0.33mg
22.02%
Folate:87.68µg
21.92%
Vitamin B6:0.43mg
21.25%
Vitamin B5:1.36mg
13.61%
Calcium:130.46mg
13.05%